Plant-based Protein, Dairy Substitute | Vegan Vegetarian Gluten Free Low Calorie Low Fat

Soft Tofu

Glycine max (Soybean) Allergens: Soy
Soft Tofu

Sourcing & Taxonomy

  • Family Fabaceae
  • Primary Cuisine East Asian, Southeast Asian, Vegetarian/Vegan
  • Seasonality Year-Round
  • Source Soybeans, Water, Coagulant (e.g., calcium sulfate, magnesium chloride)

What Is Soft Tofu?

A curdled soybean product, specifically a very delicate, high-water content variety that is unpressed or lightly pressed, ideal for creamy dishes.

What Does Soft Tofu Taste Like?

Soft Tofu has a mild, slightly nutty, umami taste with mild, beany aromas.

Taste
Mild, Slightly nutty, Umami
Texture
Silky, Smooth, Custard-like, Very soft
Aroma
Mild, Beany
Acidity
Low

Technical Metrics

Nutrition Facts

Per 1/2 cup (125g)
Calories50 kcal
Total Fat2.7g
Saturated Fat0.4g
Trans Fat0g
Cholesterol0mg
Protein5.3g
Total Carbohydrate1.7g
Dietary Fiber0.4g
Total Sugars0.5g
Calcium70mg
Iron0.9mg
Potassium120mg

Chef’s Secret

For incredibly smooth sauces, blend soft tofu with a little warm water or broth. It can also be gently crumbled into soups for added protein and texture.

Soft Tofu Substitutes & Ratios

The best substitute for Soft Tofu is Silken Tofu, used at a 1:1 ratio. Nearly identical in texture and use, often interchangeable.

Substitutes for Soft Tofu with ratios
Substitute Ratio Best for
Silken Tofu Best 1:1 Nearly identical in texture and use, often interchangeable.
Firm Tofu (blended) 1:1 Can be blended with liquid to achieve a similar creamy consistency, but may require more processing.
Cashew Cream 1:1 Dairy-free, creamy texture substitute for savory sauces and desserts, but higher fat content.
Soft Ricotta Cheese 1:1 For a similar soft, spreadable texture in dairy-inclusive recipes. Not vegan.

How to Choose & Store Soft Tofu

  1. Look for packages that feel firm and aren't bloated.
  2. Check expiration dates.
  3. Refrigerate promptly after opening.

What Pairs Well With Soft Tofu?

  • Soy sauce
  • Ginger
  • Scallions
  • Miso
  • Chilies
  • Spinach
  • Sesame oil.

Frequently Asked Questions

What does Soft Tofu taste like?

Mild, Slightly nutty, Umami Mild, Beany

What is a good substitute for Soft Tofu?

The best substitute is Silken Tofu (1:1). Nearly identical in texture and use, often interchangeable.

How do you choose and store Soft Tofu?

Look for packages that feel firm and aren't bloated. Check expiration dates. Refrigerate promptly after opening.

Recipes Using Soft Tofu

Low Cholesterol Vegetarian Desserts Lactose

Banana Date Tofu Pudding

This surprisingly delicious Banana Date Tofu Pudding is the perfect healthy snack or dessert for kids and adults alike! Packed with protein and naturally sweetened with bananas and dates, this recipe cleverly disguises tofu's subtle flavor, making it a fantastic introduction for tofu skeptics. Prepare it in minutes and enjoy a creamy, guilt-free treat straight from the fridge or pack it for a nutritious lunchbox surprise. Discover a new favorite healthy dessert today!

See Complete Recipe
Pasta Rice And Grains Low Sodium Italian European

Spinach Rice Casserole

This hearty and healthy Spinach Rice Casserole is a vegetarian delight! Packed with protein and low in fat, it's a delicious and nutritious meal the whole family will love. Fresh basil elevates the flavor to another level (chiffonade about 1/4 cup if using fresh!), but dried works too. This recipe is quick and easy to prepare, perfect for a weeknight dinner.

See Complete Recipe

Need a substitute for Soft Tofu right now, or a recipe that uses it? Ask Sous, your AI sous-chef.